W.U.

5 Laps

Half ladder Warm Up

Shoulder Circuit 15 reps

Pull-Ups and Dips 7,7,6,6,5,5,4,4,3,3,2,2,1,1

10 Reps Iron Cross

1 round 

  • 1 min Squat hold
  • 25 Air Squats
  • 1 min Plank
  • 25 Push ups
  • 1 min Sit-up hold
  • 25 Sit-ups

Workout

PARTNTER DEADLIFT LADDER 3 REPS AT EACH ONE + 5 PUSH UPS + 5 BOX JUMPS + 1 LAP AROUND

10 BARS

  1. @95LBS
  2. @115LBS
  3. @135LBS
  4. @165LBS
  5. @185LBS
  6. @205LBS
  7. @215LBS
  8. @225LBS
  9. @275LBS
  10. @315LBS